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16 September 2011

The American Cancer Society recommends exercising 30 minutes a day, 5 days a week for cancer prevention. If you cringe at the word "exercise" check out these fun ways for fitness. You will have so much fun, you won't even consider it to be working out!

1. Walking

Walking has many health benefits, such as cancer and other disease prevention. Instead of using the treadmill, walk outdoors. If you can find a safe sidewalk, or park, you can walk! Bring headphones and listen to music, or even an audiobook.

Make it a family event! Exercise is important for children, too! Plus, if kids are involved, they won't ever let you forget when it time to take a walk!

2. Yoga

If you have never done Yoga before, why not start a beginners' class? Yoga is a great physical activity and is a great stress reliever. Don't worry if you are not flexible; you will work your way up each class. Bringing a friend to class with you makes it easier and less intimidating. Once you learn the basic, you can do the exercises at home in your free time.

3. Dancing

Dancing can be the most fun way to meet fitness goals. You can dance in the privacy of your living room, or go to a club. If you have two left feet, try a dance class! Learn salsa, ballroom dancing or even the meringue! There are so many types of dance to learn, you can't go wrong.

4. Rollerblading

Rollerblading just isn't for the kids! Make sure you have the proper protective gear like a helmet, knee and elbow pads, and have a go at rollerblading! It is very cardiovascular and works out all muscle of the body. Don't worry if you don't get it at first, practice makes perfect!

5. Tai Chi

Tai Chi is a Chinese martial art that promotes health through slow moving exercises and breathing techniques. It is also meditative. Classes can be taught in a group setting or in private classes. Many seniors practice tai chi for it's health benefits.

6. Join A Team Sport

Joining a team sport like softball, volleyball, and soccer can be tons of fun! Organized sports are sometimes offered through the workplace and recreation centers. If your workplace doesn't have one, why not organize a sport? You'll meet new people and engage in healthy competition.

7. Swimming

Swimming is an excellent form of exercise! You workout out all muscles of the body, and it can be very cardiovascular. Many gyms or YMCA's offer open swim sessions. If you don't know how to swim, lessons are available for adults. You can also try water aerobics.

8. Hiking

If you love the outdoors, hiking is for you! The scenery alone makes hiking worthwhile. Set a goal for yourself like distance or the amount of time you hike during each session. Not only are you challenging yourself, you are getting one of the best ways to get in shape!

9. Cycling

You can cycle at home while watching TV on a stationary bike or hit the outdoors with a traditional bicycle. Stationary bikes are preferred by most adults because it is convenient. You can also control the resistance and simulate biking uphill or downhill. Whether you bike in the home or outdoors, you are easily meeting the 30 minutes/5 days a week goal.

10. Dodgeball

Do you remember playing dodgeball in high school gym class? Dodgeball is back! Gyms and rec centers across the country are catching onto the new trend by offering classes and organized teams. It is also the ultimate stress reliever! Think back to when playing in school, how good it felt to get someone "out". Yes, its definitely a stress reliever!

Breast cancer is the most commonly diagnosed cancer in women, aside from lung cancer. 1 in every 8 women are estimated to develop breast cancer in their lifetime. While there are certain risk factors like genetics we cannot change, there are many lifestyle changes we can make to aid in breast cancer prevention.

1. Pass on that last call for alcohol.

Studies have determined that women who drink alcoholic beverages develop cancer at a higher rate. How much is too much? Based on studies, ladies who consume 2 to 5 drinks daily have about 1½ times the risk of women who don't consume alcohol.

2. Quitters DO prosper - when it comes to smoking.

Although there has not been a direct link between smoking and breast cancer, studies suggest that smoking at an early age can increase a woman's risk. Not only can it be a risk for breast cancer, smoking is a definite risk factor for lung cancer. Need help quitting? Click on over to our http://Quitsmoking.about.com , where you will find everything you need to know to kick the habit.

4. Be aware of your family breast cancer history.

Having a family or personal history of breast cancer may increase your risk. If an immediate woman in your family has had breast cancer, it is important to let your doctor know. Studies have shown that breast cancer can be genetic. Genetic testing and counseling is available for those concerned with their risk. Keep in mind, that just because your mother or sister had breast cancer, it does not mean you will definitely develop breast cancer.

5. Avoid hormone replacement therapy if possible.

Studies have shown a link between long time hormone replacement therapy and breast cancer. This link suggests that combined HRT's (estrogen and progesterone) raise the risk factor. Five years after discontinuing HRT's the risk factor drops. HRT's also make mammograms less effective. If you need to take hormone replacement therapy, talk to your doctor about the risk and your personal condition.

6. Check your breasts every month.

Checking your breasts every month may not reduce your risk of developing breast cancer, but it may help detect breast cancer early. The earlier breast cancer is found, the less aggressive the treatment. Take a look at "How To Perform a Self Breast Exam" to learn how to do an exam, or to see if you are doing it correctly.

7. Try to keep a low fat diet.

A diet low in fat not only decreases the risk of obesity, it can reduce your risk of breast cancer. We know that estrogen plays a majot role in the development of breast cacner. Fat tissue contains small amounts of estrogen and may increase your risk. There have been conflicting studies about fat intake and breast cancer risk, however all studies have consluded that obesity plays a big part in breast cancer development.

8. Don't forget to get a mammogram - it's not a choice.

Like the breast self exam, a mammogram won't prevent the development of breast cancer, but it can detect cancer. Sometimes it can be difficult to feel a lump in the breast, and a mammogram is likely to detect any lumps that cannot be felt.

9. Have children earlier in life, if possible

Having no children or having your first child in your mid-thirties or later increases the risk.

10. Consider breastfeeding instead of formula feeding.

Researchers believe that the months without a period during pregnancy and breast feeding may reduce a woman's risk of breast cancer. This accompanies the data that suggests that early menopause lowers the risk factor, as well.

07 September 2011

If you view conflict as something that shouldn't happen, something that harms relationships, it becomes negative. And then you avoid it and hope it will go away. But if you see conflict as a fact of life, an opportunity to strengthen relationships, you have a way of resolving conflict by turning it into something creative.

Try these "10 Ways to Resolve Conflict."

Agree on a mutually acceptable time and place to discuss the conflict.

State the problem as you see it and list your concerns.
Make "I" statements.
Withhold judgments, accusations, and absolute statements ("always" or "never").

Listen and ask questions.
Ask fact-based questions (who? what? where? when? how?) to make sure you understand the situation.
Ask exploratory questions (what if? what are you saying? is this the only solution to our problem? what if we did such and such? are there other alternatives to this situation?).
Avoid accusatory "why" questions (why are you like that?).
Use your own words to restate what you think the other person means and wants.
Acknowledge the person's feelings and perceptions.

Stick to one conflict at a time — to the issue at hand.
Do not change the subject or allow it to be changed.
"I understand your concern, but I'd like to finish what we're talking about before we discuss it."

Seek common ground.
What do you agree on?
What are your shared concerns?

Brainstorm solutions to the conflict that allow everyone to win.

Request behavior changes only.
Don't ask others to change their attitudes.
Don't ask them to "feel" differently about something.
Don't ask them to "be" different.
If you want them to "stop doing" something, suggest an alternative action.

Agree to the best way to resolve the conflict and to a timetable for implementing it.
Who will do what by when?

If the discussion breaks down, reschedule another time to meet. Consider bringing in a third party.

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